GOT Fitness LOG

[sbbefc]

Heading to Mallorca tomorrow for some cycling. Anyone else been?

 

[Toffe3m4n]

Does anyone on GOT weight train? or at least have experience with it? I've recently decided to dive into it after months of mulling it over having only ever stuck strictly to cardio..

I wouldn't describe myself 'skinny' per se but I am naturally quite slim either way. My body type is perhaps slightly unusual in that I probably have bigger-than-average thighs/hammies and bum for a dude and my upper body is a tad lacking in comparison, so I've decided to try and build up some bulk on my arms, chest & shoulders if I can.

After a bit of research ive concluded that I should, at least initially, be concentrating on heavy(er) compound exercises like bench pressing (mainly bar but some x2 dumbbell too), chest/shoulder pressing, pull-ups, deadlifts & squats.

So far I've had a couple of 30+ minute gym sessions just cycling around these exercises doing roughly 3 sets of 8-10 reps on each, using enough weight each time to more-or-less reach failure by the third set. Both times I've come away with the DOMS pain you'd normally attribute to this kind of stuff, usually lasting a couple of days.

I suppose my question is... should I keep this up? does it sound about right? should I continue doing them even if there's still a bit of residual soreness? I understand that the idea behind it is steady progression onto the heavier weights as I go, but as I'm still new to all of this some pointers would be helpful.

 

[evilwebby]

As with any sort of training, start conservatively and build your way into it. Or maybe it's already too late for that

It sounds like you want to improve your body composition, in which case what you do in the gym is only 50% of it, diet is the other 50%. Compound exercises are preferable, and I would add bodyweight exercises. You may want to cycle muscle groups each time, so focus on core on session, then eg arms & legs the next etc. Don't neglect cardio and aerobic fitness if you also have a few love handles to lose.. having good base fitness actually supports your power platform.

And do forget to Feel Da Burn, brutha!

 

[blueloon]

@COYBL25 I'm gonna try the hill sprints on Thursday. Did a 4 miler yesterday as I only did a brief cardio in the gym on Monday, so wanted to get out. Not arsing about in 23 degrees today, so gonna get on with some interval in the gym.

Just catching up on the hill reps discussion, I’d advise a bit of caution if this is your first time . Two problems I’ve had with hill reps in the past are Achilles problems then a couple of years back I’m convinced they triggered Plantar Faciitis as my calves became really tight after them, everybody’s different just be cautious. Take it easier for the first couple so you get a feel for the hill, ideally you’ll be doing your last few reps faster than your first ones. If you don’t manage the number you set out to do first time that’s ok, it can take a couple of sessions to get a feel for the steady pace needed, often people blow it after 3 or 4 reps by starting too fast, then get it right next time.

You mentioned you’re doing a 10k in a few weeks, I would factor that in too depending on what you feel you need to improve. For instance if I was targeting a 10km race I’d be doing longer hills but less of them , say 6-8 , and seeking to improve my speed endurance , as opposed to say running faster shorter hills with more reps.

 

[BlueToff]

Just catching up on the hill reps discussion, I’d advise a bit of caution if this is your first time . Two problems I’ve had with hill reps in the past are Achilles problems then a couple of years back I’m convinced they triggered Plantar Faciitis as my calves became really tight after them, everybody’s different just be cautious. Take it easier for the first couple so you get a feel for the hill, ideally you’ll be doing your last few reps faster than your first ones. If you don’t manage the number you set out to do first time that’s ok, it can take a couple of sessions to get a feel for the steady pace needed, often people blow it after 3 or 4 reps by starting too fast, then get it right next time.

You mentioned you’re doing a 10k in a few weeks, I would factor that in too depending on what you feel you need to improve. For instance if I was targeting a 10km race I’d be doing longer hills but less of them , say 6-8 , and seeking to improve my speed endurance , as opposed to say running faster shorter hills with more reps.

I have done hill sprints before mate, but yes at the moment I think it's better to focus on my distance running. Luckily, I live in a place that wherever I run, there's hills. It's not a question of a flat run - I can't have one of them really - so I have plenty of experience running distances involving hills, although I appreciate hill sprints are different.

I'm going to get out tonight and do a short fast run, and I was planning to incorporate a few hill reps into that - just 3 probably. I'm now hitting 8 mins per-mile which, give or take, should get me my 10k done in 50 mins, which is my target.

I'm planning to do a 10k either tomorrow or Sunday, as the longest distance I've run during this stint has been a 9.2k. Have got three weeks until the race proper, so a 10k this weekend, then I'll aim to do a 11-12k the week after. It's obviously easier to run a distance when you've already done more before, even if it's just mentally.

The last time I did any sort of race, it was the Manchester Marathon in 2015. I did it as part of a relay team, and I did the longest, last leg, which I believe was around 14k. I managed to do that in around 1hr 5 mins. At the time I didn't really feel fit but looking back now that was probably a good effort, especially since I'm only looking for 50 mins for 10k this time around.

The main thing in terms of those shorter hill sprints is would that be a quicker way to shed some more weight, I suppose?

 

[Bruce Wayne]

Just catching up on the hill reps discussion, I’d advise a bit of caution if this is your first time . Two problems I’ve had with hill reps in the past are Achilles problems then a couple of years back I’m convinced they triggered Plantar Faciitis as my calves became really tight after them, everybody’s different just be cautious. Take it easier for the first couple so you get a feel for the hill, ideally you’ll be doing your last few reps faster than your first ones. If you don’t manage the number you set out to do first time that’s ok, it can take a couple of sessions to get a feel for the steady pace needed, often people blow it after 3 or 4 reps by starting too fast, then get it right next time.

You mentioned you’re doing a 10k in a few weeks, I would factor that in too depending on what you feel you need to improve. For instance if I was targeting a 10km race I’d be doing longer hills but less of them , say 6-8 , and seeking to improve my speed endurance , as opposed to say running faster shorter hills with more reps.

Lots of variants of Fartlek intervals aren't there? There's a nice one in cycling called ZeCanon intervals (where you assume 100% is your maximum 1hr pace). You do 6x5 minute intervals at 107%, with 1 minute rest in between. By the last few intervals it should be very hard indeed. They're designed to give you a good bang for your buck timewise as the whole workout is just over an hour long, whereas more traditional threshold work is a bit longer than that.

 

[evilwebby]

I have done hill sprints before mate, but yes at the moment I think it's better to focus on my distance running. Luckily, I live in a place that wherever I run, there's hills. It's not a question of a flat run - I can't have one of them really - so I have plenty of experience running distances involving hills, although I appreciate hill sprints are different.

I'm going to get out tonight and do a short fast run, and I was planning to incorporate a few hill reps into that - just 3 probably. I'm now hitting 8 mins per-mile which, give or take, should get me my 10k done in 50 mins, which is my target.

I'm planning to do a 10k either tomorrow or Sunday, as the longest distance I've run during this stint has been a 9.2k. Have got three weeks until the race proper, so a 10k this weekend, then I'll aim to do a 11-12k the week after. It's obviously easier to run a distance when you've already done more before, even if it's just mentally.

The last time I did any sort of race, it was the Manchester Marathon in 2015. I did it as part of a relay team, and I did the longest, last leg, which I believe was around 14k. I managed to do that in around 1hr 5 mins. At the time I didn't really feel fit but looking back now that was probably a good effort, especially since I'm only looking for 50 mins for 10k this time around.

The main thing in terms of those shorter hill sprints is would that be a quicker way to shed some more weight, I suppose?

Sounds like you are doing great. There is a science to training and building fitness, but it is also an art, which is why I and many people find it so fascinating.

It's a truism that the more you do something the better you get at it, and for most runners that means more running makes you a better runner. However, don't fall into the trap of trying to go fast every time. Your long runs should NOT be at race pace.. save that for race day. Taking them 60-90sec slower per mile is enough, and it leaves you fresh enough to go out and run the following day (see point previously).

And in the last week the best thing you can do is rest & taper. There's nothing further you can do to improve your fitness 7-10 days out from race day. Again, most casual athletes go into a race under-rested and over-tired because they are afraid of losing fitness if they don't run for 5 day (yes, they will lose fitness, but more beneficially they will shed fatigue. Fitness is accrued chronically, while fatigue is a more acute effect.)

 

[Bruce Wayne]

Sounds like you are doing great. There is a science to training and building fitness, but it is also an art, which is why I and many people find it so fascinating.

It's a truism that the more you do something the better you get at it, and for most runners that means more running makes you a better runner. However, don't fall into the trap of trying to go fast every time. Your long runs should NOT be at race pace.. save that for race day. Taking them 60-90sec slower per mile is enough, and it leaves you fresh enough to go out and run the following day (see point previously).

And in the last week the best thing you can do is rest & taper. There's nothing further you can do to improve your fitness 7-10 days out from race day. Again, most casual athletes go into a race under-rested and over-tired because they are afraid of losing fitness if they don't run for 5 day (yes, they will lose fitness, but more beneficially they will shed fatigue. Fitness is accrued chronically, while fatigue is a more acute effect.)

.
Agree, and from experience you always go faster with a number pinned on you.

 

[BlueToff]

Sounds like you are doing great. There is a science to training and building fitness, but it is also an art, which is why I and many people find it so fascinating.

It's a truism that the more you do something the better you get at it, and for most runners that means more running makes you a better runner. However, don't fall into the trap of trying to go fast every time. Your long runs should NOT be at race pace.. save that for race day. Taking them 60-90sec slower per mile is enough, and it leaves you fresh enough to go out and run the following day (see point previously).

And in the last week the best thing you can do is rest & taper. There's nothing further you can do to improve your fitness 7-10 days out from race day. Again, most casual athletes go into a race under-rested and over-tired because they are afraid of losing fitness if they don't run for 5 day (yes, they will lose fitness, but more beneficially they will shed fatigue. Fitness is accrued chronically, while fatigue is a more acute effect.)

Cheers!

I'm lucky that I did get really into running when I was younger, and for that 12-14 months I was so disciplined with it. I wish I'd kept it up, but life got in the way. Not an excuse, I should have done!

It works better for me than anything else. I always get told about all these ways of doing weights etc and different types of training, and I know that I need to be better with that, but when I'm feeling good running then it's so beneficial for me.

 

[blueloon]

Cheers!

I'm lucky that I did get really into running when I was younger, and for that 12-14 months I was so disciplined with it. I wish I'd kept it up, but life got in the way. Not an excuse, I should have done!

It works better for me than anything else. I always get told about all these ways of doing weights etc and different types of training, and I know that I need to be better with that, but when I'm feeling good running then it's so beneficial for me.

Yep running works better for me than anything else too! My best years at all distances are 30 years behind me, have lots of niggles etc and get told I should do cycling or swimming as they’re easier on the joints but I just love running and as I’ve been retired for a few years I’ve now got the time to do it.

The one thing about getting older and slower is that you get a better appreciation of people’s times. I used to run about 36. 30 secs regularly for 10 k, now 50 mins is the target, so I appreciate the effort you’ll be putting in to get sub 50. From what you’ve posted about your training you look to be well capable of sub 50, good luck with it!

 

[blueloon]

Lots of variants of Fartlek intervals aren't there? There's a nice one in cycling called ZeCanon intervals (where you assume 100% is your maximum 1hr pace). You do 6x5 minute intervals at 107%, with 1 minute rest in between. By the last few intervals it should be very hard indeed. They're designed to give you a good bang for your buck timewise as the whole workout is just over an hour long, whereas more traditional threshold work is a bit longer than that.

That’s interesting. I don’t cycle outdoors but after a knee operation last Christmas I bought a Turbo Trainer for my mountain bike to aid recovery. Boring! Then I cam across the Tabata Protocol so I’ve been using that. It’s quite well know but for those unaware it’s high intensity interval training , HIIT, that lasts four minutes. After a warm up you set your Tabata Timer on the App and off you go - cycle as hard as you can for 20 secs, slow cycle for 10 secs , hard cycle for 20 secs etc until you’ve completed eight repetitions , i.e 4 mins , then cool down or do some more when recovered.
I enjoy them when I do them , they really get you gasping and raise the heart rate if done properly , and you’re surprisingly shattered at the end. Hard to tell of course if they have a big affect on my running, but I believe they help particularly on those non running days.

 

[BlueToff]

Yep running works better for me than anything else too! My best years at all distances are 30 years behind me, have lots of niggles etc and get told I should do cycling or swimming as they’re easier on the joints but I just love running and as I’ve been retired for a few years I’ve now got the time to do it.

The one thing about getting older and slower is that you get a better appreciation of people’s times. I used to run about 36. 30 secs regularly for 10 k, now 50 mins is the target, so I appreciate the effort you’ll be putting in to get sub 50. From what you’ve posted about your training you look to be well capable of sub 50, good luck with it!

Think the quickest I ever did a 10k during that time was about 42 mins.

I remember once running from Wakefield to Barnsley, and that run was about 5 miles bang on, and I did it in 36 minutes. That was when I was at my peak with it though and I can remember not really even having to push myself to do it in that time - it just came naturally.

At that time I was at a good age for it, though. 16/17, before work and drinking and everything else that comes with getting to be an adult. I used to be able to do a 3 mile run to the gym, do an hour and a half in the gym then run back, and I'd be fine. Would pass out if I tried that now I reckon!

So it's just getting back to as near as possible to those levels that's my goal.

 

[BlueToff]

Ended up doing an 8k today, with three hill sprints in the middle of it (up the same hill), and then a big hill either side of them. Knackered beyond belief at the time but that's what it's meant to be like I guess!

 

[marsh]

I wish i enjoyed running

 

[Tooley1878]

Does anyone on GOT weight train? or at least have experience with it? I've recently decided to dive into it after months of mulling it over having only ever stuck strictly to cardio..

I wouldn't describe myself 'skinny' per se but I am naturally quite slim either way. My body type is perhaps slightly unusual in that I probably have bigger-than-average thighs/hammies and bum for a dude and my upper body is a tad lacking in comparison, so I've decided to try and build up some bulk on my arms, chest & shoulders if I can.

After a bit of research ive concluded that I should, at least initially, be concentrating on heavy(er) compound exercises like bench pressing (mainly bar but some x2 dumbbell too), chest/shoulder pressing, pull-ups, deadlifts & squats.

So far I've had a couple of 30+ minute gym sessions just cycling around these exercises doing roughly 3 sets of 8-10 reps on each, using enough weight each time to more-or-less reach failure by the third set. Both times I've come away with the DOMS pain you'd normally attribute to this kind of stuff, usually lasting a couple of days.

I suppose my question is... should I keep this up? does it sound about right? should I continue doing them even if there's still a bit of residual soreness? I understand that the idea behind it is steady progression onto the heavier weights as I go, but as I'm still new to all of this some pointers would be helpful.

Hi mate,

I started a few years ago using 5X5 app on the phone, it is the easiest and best way to start in my opinion.. It concentrates on compound exercises and is really easy to follow.

It will also stop you getting injured, and has strict weight increments.